Crank CrossFit

A thank you to The United States Military for protecting our way of life. we must always honor there sacrafice.

WARMUP: AIR SQUARS / SQUAT JUMPS / JUMPING JACKS

WOD (WORKOUT OF THE DAY): ON-RAMP 4 ROUNDS FOR TIME 30 MIN CAP

15 DEADLIFTS

10 PUSHUPS

10 KNEE RAISES / 20 CRUNCHES

400 METER RUN

LAST ROUND RUN WILL BE A 800 METER RUN

WOD (WORKOUT OF THE DAY): LEVEL 1 4 ROUNDS FOR TIME 30 MIN CAP

5 DEADLIFTS M250 LB / W125 LB

10 JUDO PUSHUPS

10 TOES TO BAR

ROUND 1 & 3 WILL BE 400 METER RUN AND ROUNDS 2 & 4 WILL BE 800 METER RUN’S.

COOL DOWN: 100 WEIGHTED PARTNER SITUPS

WARMUP: OHS (OVERHEAD SQUAT TECH.)

WOD (WORKOUT OF THE DAY): ON-RAMP 3 ROUNDS FOR TIME 20 MIN. CAP

15 OHS (OVERHEAD SQUATS)

15 PULLUPS

15 BOX JUMPS

WOD (WORKOUT OF THE DAY): LEVEL 1 3 ROUNDS FOR TIME 20 MIN. CAP

20 OHS (OVERHEAD SQUATS)

20 PULLUPS

20 BOX JUMPS

COOL DOWN: 1200 METER RUN

WARMUP: 10 PULLUPS / 50 AIR SQUATS

WOD (WORKOUT OF THE DAY): LEVEL 1 “BEAR COMPLEX” 5 ROUNDS WITH 7 REPS EACH ROUND 30 MIN CAP

This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
ONCE MOVEMENT HAS STARTED WEIGHT CANNOT TOUCH THE GROUND OR ATTEMPT WILL NOT COUNT.

Do that seven times for one round.

Do 5 rounds total working up to your max.

You can rest in between rounds.

WOD (WORKOUT OF THE DAY): ON-RAMP 3 ROUNDS FOR TIME OPTIONAL 4 30 MIN. CAP TEAM WOD

400 METER MED BALL RUN WITH PARTNER M20 / W10

60 PLYO BOX JUMPS

60 KETTLEBELL SWINGS

WARMUP: 1200 METER RUN

WOD (WORKOUT OF THE DAY): ON-RAMP AND LEVEL 1 ARE DOING THE SAME WORKOUT

TODAY WE ARE GOING TO DO ONE OF THE CROSSFIT SIGNATURE WOD’S (J.T.)

J.T. : 21-15-9

HSPU (HANDSTAND PUSHUPS) / MODIFIED HSPU

RING DIPS / PARALLETTE DIPS

PARALLETTE PUSHUPS / PUSHUPS

COOL DOWN: 5 MIN. TO DO 100 WEIGHTED SITUPS OR A 1200 METER RUN

GOOD MORNING CHILDREN WE ARE BLESSED WITH ANOTHER BEAUTIFUL DAY. ENJOY IT WITH THE ONES YOU LOVE AND SEE YOU ALL TOMORROW.

WARMUP: 5 MIN JUMP ROPE

WOD (WORKOUT OF THE DAY): ON RAMP TIME CAP 35 MIN.

400 METER RUN

75 JUMPING PULLUPS

400 METER RUN

100 MOUNTAIN CLIMBERS

400 METER RUN

25 BURPEES

400 METER RUN

WOD (WORKOUT OF THE DAY): LEVEL 1 35 MIN. CAP

1200 METER RUN

150 JUMPING PULLUPS

1200 METER RUN

200 MOUNTAIN CLIMBERS

1200 METER RUN

50 BURPEES

COOL DOWN: REST

WARMUP:

WOD (WORKOUT OF THE DAY): ON-RAMP 8 ROUNDS FOR TIME 25 MIN. CAP

10 HANG SNATCHES WITH KETTLEBELL

150 METER RUN

5 KNEE RAISES / 5 KNEE TO ELBOWS / 10 CRUNCHES

WOD (WORKOUT OF THE DAY): LEVEL 1 10 ROUNDS FOR TIME 25 MIN. CAP

10 HANG SNATCHES M95 / W45

150 METER RUN

5 KNEE RAISES / 5 KNEE TO ELBOWS

COOL DOWN: STRETCH

WARMUP: 1200 METER RUN

WOD (WORKOUT OF THE DAY): TABATA 20 SECONDS ON 10 SECONDS OFF REPEATED  8X’S PER EXERCISE

M45 / W25

AROUND THE WORLDS

ROWS

TWIST

MILITARY PRESS

FRONT PRESS

COOL DOWN: 150 SITUPS / WEIGHTED SITUPS

WARMUP: ACTIVE STRETCHING

WOD (WORKOUT OF THE DAY): ON-RAMP 4 ROUNDS FOR TIME

20 KB DEADLIFTS M53 / W35

15 PLATE THRUSTERS M35 / W25

10 WALL BALL SHOTS M20 / W10

WOD (WORKOUT OF THE DAY): LEVEL 1 3 ROUNDS FOR TIME

15 BODYWEIGHT DEADLIFTS

12 THRUSTERS M75 / W45

9 WALL BALL SHOTS M20 / W10

COOL DOWN: 800 METER RUN